NUTRITION RESOURCES
This page on nutrition is intended to provide you with a selection of resources to help you understand how food and your eating choices affect your physical health. You will find information on topics such as nutrition and your microbiome; vegetarian and plant-based diets; sugar and processed foods; and how to understand nutrition information. You will find books, videos, apps, podcasts, articles, and websites to help you to make the best food choices to improve and maintain your health and well-being.
BOOKS AT THE TUC LIBRARY: NUTRITION
- TUC Library CatalogYou can also search the Library's catalog for more books on nutrition, diet, food, and eating. Simply type the keyword (i.e., nutrition or diet) in the search box to see a complete list what we have available.
The Mediterranean Diet: An Evidence-Based Approach by *THIS IS AN EBOOK.*
WEBSITES: ORGANIZATIONS & INSTITUTIONS
- Choose My PlateFrom the USDA.
- Environmental Working Group's (EWG) Food ScoresSearch for information about food by category, ingredients or a product. Get scores (1-10) based on nutrition, processing, and ingredient concerns.
- NutritionFrom The Centers for Disease Control and Prevention
- Nutritionfacts.org VideosVideos on hundreds nutrition-related topics, from foods, to drugs, to diets, and much more, all science-based, from Dr. Michael Greger.
- The Nutrition SourceFrom the Harvard T.H. Chan School of Public Health
- Physicians Association for Nutrition (PAN)Evidence-based nutrition resources.
WEB ARTICLES & BLOG POSTS
- 27 Health and Nutrition Tips That Are Actually Evidence-BasedFrom Healthline.com
- The Dirty Dozen and Clean Fifteen Lists from the Environmental Working Group (EWG)These lists tell you which produce to buy organic due to high level of pesticide residues, and which conventional produce is least contaminated with pesticides.
- Eating Healthy on a BudgetFrom USDA My Plate
- Fact Sheet for Healthy EatingFrom the World Health Organization (WHO)
- Healthy Breakfast: Quick, Flexible OptionsFrom the Mayo Clinic
- Healthy Grocery ShoppingFrom MedLine Plus (NLM)
- How to Make Healthier Food ChoicesFrom the American Academy of Family Physicians
- Making Healthy Choices at Fast Food RestaurantsFrom the American Academy of Family Physicians.
- Nutrition at CollegeFrom the USDA's National Agricultural Library
Healthy Living Guide 2021/2022 from Harvard's T.H. Chan School of Public Health
- Healthy Living Guide 2021/2022 A Digest on Healthy Eating and Healthy LivingFeatures the following sections:
Nutrition News
What Should I Eat?
Healthy Drinks
Salt and Sodium
Carbohydratese
Sustainability
Healthy Weight
Staying Activee
Stress
Sleep
Disease Prevention
Recipes
and more!
UNDERSTANDING NUTRITION INFORMATION & RESEARCH
Mayo Clinic Minute: How to Read the New Nutrition Facts Label (0:59)
- Diet in the News – What to Believe?From T.H.Chan Harvard School of Public Health's Nutrition Source.
- How to Read Food LabelsFrom MedLine Plus
- Easy Hacks to Understand New Terms on Food LabelsFrom Harvard Medical School
VIDEOS: UNDERSTANDING FOOD SYSTEMS & DIETS
What's the Best Diet? Healthy Eating 101 - Dr. Mike Evans (15:13)
Vegan Diet or Mediterranean Diet: Which is Healthier? - Dr. Neal Barnard - International Conference on Nutrition in Medicine, Aug. 10, 2018, Washington, D.C. (24:42)
SUGAR & PROCESSED FOOD
Unprocessed -- How I Gave Up Processed Foods (and Why It Matters) - Megan Kimble - TEDxTucsonSalon (14:13)
What Does Sugar Actually Do To Your Body? - Fig. 1 by University of California (4:02)
How Sugar Affects the Brain - Nicole Avena - TED Ed (5:02)
Sugar: The Bitter Truth - Dr. Robert Lustig (1:29:36)
- Addicted To Sugar? This Doctor Says It's 'The New Tobacco'From WBUR, January 2020.
Available in audio. - Association between consumption of ultra-processed foods and all cause mortality: SUN prospective cohort studyBMJ 2019; 365 doi: https://doi.org/10.1136/bmj.l1949
(Published 29 May 2019)
*Open Access* - The Hidden Dangers of Fast and Processed FoodFrom PubMed
Fuhrman J. (2018). The Hidden Dangers of Fast and Processed Food. American journal of lifestyle medicine, 12(5), 375–381. https://doi.org/10.1177/1559827618766483 - How Do Processed Foods Affect Your Health?From Medical News Today.
- Processed Foods: What You Should KnowFrom the Mayo Clinic
- Processed Foods and HealthFrom The Nutrition Source, TH Chan Harvard School of Public Health.
- Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food IntakeCell Metabolism
Clinical and Translational Report
Volume 30, Issue 1, P67-77.E3,
July 02, 2019
*OPEN ACCESS* - What Is a Sugar Detox? Effects and How to Avoid SugarFrom Healthline.com
- How Can I Cut Down on Sugar in My Diet?From Harvard Medical School
PODCASTS
- Don't Be Fooled By Buzzwords: Here's How To Eat Healthy On A BudgetFrom NPR's podcast series Life Kit, October 8, 2020.
Available in audio. - Nutrition Facts with Dr. GregerThis evidence-based nutrition podcast focuses on how food heals and makes us sick, and how to improve health through foods choices.
- Dishing Up Nutrition11 licensed nutritionists and dietitians discuss how real food can make you feel better and reach your health goals.
- Nutrition DivaFrom nutritionist Monica Reinagel--the Nutrition Diva, comes this evidence-based podcast to help listeners navigate the confusing information landscape of nutrition science to help make informed decisions about food and eating.
ENVIRONMENTAL WORKING GROUP'S (EWG) DIRTY DOZEN & CLEAN 15 (Click image for PDF)
FARMERS' MARKETS
- Farmers' Market FinderLook up U.S. Farmers' Markets by city.
- California - Local Farm Markets.orgFind local farmers' markets, roadside stands, and farm stands throughout California.
- Certified Farmers' Markets - CaliforniaFrom California Department of Food and Agriculture (CDFA)
VEGETARIAN & PLANT-BASED DIETS
- Evidence for a Vegan DietFrom The Atlantic
- Planet-Friendly, Plant-Based Home CookingFrom Harvard Medical School
- Plant-Based Diets for Improved Mood & ProductivityVideo from Nutritionfacts.org
- What is a Plant-Based Diet and Why Should You Try It?From Harvard Medical School
- What Is a Whole-Foods, Plant-Based Diet?From Healthline
FOOD AND YOUR BRAIN
How the Food You Eat Affects Your Brain - Mia Nacamulli - TED Ed (4:52)
Power Foods for the Brain - Neal Barnard - TEDxBismarck (17:00)
- Nutritional Psychiatry: Your Brain on FoodFrom Harvard Medical School
- Brain Foods: The Effects of Nutrients on Brain FunctionGómez-Pinilla F. (2008). Brain foods: the effects of nutrients on brain function. Nature reviews. Neuroscience, 9(7), 568–578. https://doi.org/10.1038/nrn2421
NUTRITION & THE MICROBIOME
- The Nutrition Source: The MircobiomeFrom Harvard T.H. Chan School of Public Health
- Gut Microbiome: Profound Implications for Diet and DiseaseNutrients. 2019 Jul; 11(7): 1613.
Published online 2019 Jul 16.
doi: 10.3390/nu11071613 - Role of the Gut Microbiota in Nutrition and HealthBMJ 2018; 361
doi: https://doi.org/10.1136/bmj.k2179
(Published 13 June 2018) - Diet Influences the Functions of the Human Intestinal Microbiome*OPEN ACCESS*
Scientific Reports volume 10, Article number: 4247 (2020)
APPS
- ShopwellThis free app, created by dietitians, helps you make informed choices about food as you shop. Use the barcode scanner to find out how healthful (or not!) food is before purchasing it.
- Deliciously EllaOver 500 plant-based recipes, with instructional videos, meal planners, shopping lists and step-by-step images to make plant based cooking easier. - from website
- FooducateFooducate empowers you to achieve your
diet, health, and fitness goals.- from website - Green Kitchen StoriesGreen Kitchen is filled with tasty and inspiring vegetarian food with ingredients straight from nature and a bare minimum of gluten, sugar and dairy products. Enjoy and be delighted by creative recipes with drop dead gorgeous photos and detailed, easy to follow, instructions. - from website
- LifesumThe digital self-care app that helps you reach your health and weight goals through better eating. - from website